Sales, markdowns, and discounts galore. The retail industry’s holiday shopping season is upon us. As we embark on this buying extravaganza, Wahaj Aman, MD, an interventional cardiologist with UT Physicians Multispecialty – Cinco Ranch, offers guidance to empower purchases for long-term health.
“With more and more at-home health items at our disposal, I think it’s very important to have some tools at home,” said Aman, an assistant professor at McGovern Medical School at UTHealth Houston.
As a cardiologist, Aman’s primary focus is on preventing and treating heart disease. The most important factors in preventing heart disease are maintaining a healthy blood pressure, a healthy weight, an active lifestyle, a healthy cholesterol level, and monitoring for the potential of Type 2 diabetes. Here is his guide to the best health purchases this holiday season.
Exercise equipment
Adding exercise equipment to your wish list this season isn’t vanity. It’s valuing long-term health.
“Having some sort of exercise equipment at home could be the best investment you make in your health,” Aman said. “When it comes to exercise, a little goes a long way.”
Items can include:
- Hand weights
- Jump rope
- Kettlebells
- Pedal exerciser
- Stationary bicycle
- Treadmill
The perks of having exercise equipment at home mean no gym membership is required, and your routine is weatherproof.
Blood pressure monitor
Regularly checking your blood pressure is an essential part of listening to your body’s subtle changes. Blood pressure is an early indicator of danger. High blood pressure increases the risk of heart disease, heart attack, stroke, dementia, and kidney issues.
“High blood pressure is called the silent killer because it attacks multiple organs, and it can be devastating to your heart, brain, kidneys, and eyes,” Aman explained. “In order to treat high blood pressure, you have to check blood pressure.”
The key to monitoring your blood pressure is consistency, which makes an at-home blood pressure cuff a smart investment in your health.
“You should not wait until you go to the dentist or primary care doctor to find out your blood pressure,” Aman said.
Blood pressure cuffs are available in a wide range of price points. The American Medical Association provides a list of validated blood pressure cuffs to find one that’s right for you.
Follow these six steps for an accurate blood pressure reading at home.
Technology for healthy eating
Invest in a resource that guides you towards healthy food choices. From recipe apps to weight loss programs, technology now offers tools for healthy eating and weight management in a whole new way.
“Oftentimes it can feel very overwhelming to get a new diagnosis of high blood pressure or diabetes, but people who invest in support to help them eat better really do a good job controlling their new diagnosis,” Aman said.
When you don’t know where to start to change your eating habits, use technology to your advantage.
“Obesity is complex, but healthy eating can help everyone,” Aman said. “Make food your medicine by making smart choices.”
Glucose monitor
Using a glucose monitor is considered a game-changing device to track your blood sugar levels.
A blood glucose monitor is important for people with diabetes, but also for those who are prediabetic, have a family history of diabetes, and other risk factors such as high blood pressure or high cholesterol.
“This will give you more knowledge about your health, and knowledge is always helpful,” Aman said. “This is a good tool to monitor insulin resistance.”
Step counter
Walking is a very powerful tool for long-term health. Using a step counter or step tracker provides insight into how much or how little walking you’ve accomplished.
“After the age of 70, walking an additional 1,000 steps a day will help decrease your chances of dying by 14%,” Aman said. “There is no medicine on earth that can do that.”
Walking is known to help regulate blood pressure and blood sugar levels, reduce the risk of memory loss, and lower the risk of stroke, while also strengthening bones and protecting joints.
It’s recommended that the average adult walk 10,000 steps a day, but Aman suggests starting with a minimum of 4,000 steps a day to see health benefits. The key is consistency.
“When people come to me and don’t know what to do to improve their health, I tell them just start walking,” Aman said.
Invest in your health this holiday season
The best health purchases don’t have to be large and expensive. Prioritize your health this shopping season by including exercise equipment, health-tracking devices, and tools to support smart eating on your holiday list. How we move, how we eat, and how we track our health are all part of preventive medicine we can practice at home.